Every 2min for 6 sets: 1 Hi Hang Hi Pull + 2 Hi Hang Squat Snatch + 1 Overhead Squat Every rep w/ 3 sec pause at your bottom position Start at 40-45%, adding as it feels good For Time: 21-15-9-6-3 Box Jumps (24/20) Strict Handstand Push-Ups

Back Squats (18) 4 sets of 10 reps, Adding. Start at 45%. Goal SPEED & POWER and 5-10lb more than 12/22 7min AMRAP 9 Burpee Over Bar 8 V-Ups 7 Power Cleans (135/95)

"CrossFit HQ 251226" Complete as many rounds and reps as possible in 16 minutes of: 20-calorie row 20 wall-ball shots (20/14) 20 pull-ups 3rds NFT 14 DB Bent Over Row 14 Curls, pick your poison, DB, barbell, fat bar…

3rds NFT 4 each side Turkish Get-Ups :20-:30 Hollow Hold 9min AMRAP 4-8-12-16-20-24… Deadlifts @45% 1RM or 4.5/10 in difficulty 14cal Row (Bike)

HAPPY NEW YEARS DAY 26min Partner AMRAP 20 Synchro Burpees 26 Front Squats (185/125) 20 Synchro Alt. DB Snatch (50/35) 26 Chest to Bar Pull-Ups 20 Synchro Sit Ups 26cal Bike/Row